How much protein you need for your goal
| Situation | g per kg per day | g per lb per day |
|---|---|---|
| Sedentary adult (minimum) | 0.8 – 1.0 | 0.36 – 0.45 |
| Active, maintaining weight | 1.2 – 1.6 | 0.55 – 0.73 |
| Building muscle with strength training | 1.6 – 2.2 | 0.73 – 1.0 |
| Losing fat while keeping muscle | 1.8 – 2.4 | 0.82 – 1.1 |
| Over 65 | 1.0 – 1.2 | 0.45 – 0.55 |
The official 0.8 g/kg RDA prevents deficiency in sedentary people, but it isn't optimal if you train. A 2018 meta-analysis (Morton et al.) found that gains in muscle level off at about 1.6 g/kg per day.
How to split it across the day
Spreading protein over 3–5 meals of 20–40 g each appears to work better than eating it all at once. That's why we also show the amount per meal.
High-protein food examples
| Food | Approx. protein |
|---|---|
| Chicken breast (3.5 oz / 100 g) | 31 g |
| Canned tuna (1 can, drained) | 20 g |
| Eggs (2 large) | 13 g |
| Plain Greek yogurt (6 oz / 170 g) | 17 g |
| Cooked lentils (1 cup) | 18 g |
| Firm tofu (3.5 oz / 100 g) | 15 g |
Frequently asked questions
Is too much protein bad for you?
In healthy people, intakes up to 2.5 g/kg (1.1 g/lb) haven't shown harm to the kidneys. If you have kidney disease, talk to your doctor before increasing it.
Do I need protein shakes?
No. They're just a convenient way to hit your number. If food gets you there, shakes add nothing extra.
Should I use my current or goal weight?
If you're overweight or obese, your current weight overestimates your needs. Use your goal weight, or the top of the healthy weight range for your height.
Is plant protein just as good?
Yes, if your total intake is high enough and you mix sources (legumes, grains, soy, nuts). Aiming for the top of the range can help.
Results are estimates for general information only and are not a substitute for advice from a doctor, registered dietitian or qualified coach.